Work Out Regime For Busy Working Man

coldzero

31 Jul 10, 10:43

Hi people. I'm a working adult at around the age of 25. Due to my working hours, I can only work out in the gym for at most 1hr - 1.5hrs. I end work at 8pm. The earliest I can reach the nearest gym is around 30-45mins. Most of the time I would work out until the gym instructor tells me that the gym is closing, which is around 10pm. Hence my work out schedule is tight and I hope you guys can advise me on whether this work out regime of mine is good

Monday and Wednesday (arms day):

Barbell Bicep Curl : 6 sets X 10 reps at 20kg (no including weight of bar)
Dumbbell Bicep Curl : 4 x 10 at 12kg each
Cable Tricep Extension : 6 x 10 at 45kg
Cable Overhead Tricep Extension : 6 x 10 at 45kg
Two Arm Standing Dumbbell Extension : 6 x 10 at 17.5kg
Lying Dumbbell Extension : 6 x 10 at 10kg
Dumbbell Reverse Fly : 4 x 10 at 10kg
One Arm Cable Lateral Raise : 4 x 10 at 15kg
Bent Over Dumbbell Row : 4 x 15 at 17.5kg
Leg Extension : 6 x 10 at 45kg (I've injured my knee ligament so I'm only doing this as it doesn't hurt my knee and to maintain my quads)
(Usually might not have enough time to complete everything depending on time)

Tuesday and Thursday (chest and shoulder day)

Barbell Chest Press : 4 sets x 10 at 40kg
Dumbbell Chest Press : 4 sets x 10 at 17.5kg each side
Dumbbell Inclined Chest Press : 4 sets x 6 at 17.5kg each side
Cable Crossovers (bent over) : 6 sets x 10 at 20kg
Cable Crossovers (mid chest) : 6 sets x 10 at 20kg
Military Press : 6 sets x 10 at 20kg (excluding bar)
Hanging Knee Raise: 4 sets x 15 with 10kg weight between my legs
Declined Sit Up : 3 sets x 50
(Can complete most of the time)

Any inputs?

coldzero

1 Aug 10, 17:30

Any gym enthusiast willing to help me on this?

Rooney9

1 Aug 10, 17:32

which gym u joined and how much u pay for it?

coldzero

1 Aug 10, 18:58

I dont join any gym. I just go to a normal stadium's gym which I believe is good enough..